Everyone experiences anxiety from time to time. The pressure you occasionally experience is your typical reaction to the uncertainty of what will happen next, whether within the next few minutes, days, or months. It’s a concern about a threat that is still in the future. For example, you might feel sick days before having a dreaded conversation. An exam might make your heart race. Getting COVID-19 at the grocery store might keep you awake at night.
It’s natural to want that feeling to end as soon as possible. However, that can increase your anxiety. The more you worry about getting rid of your fear, the more anxious it makes your nervous system. Consequently, your concern becomes worse. You may have an anxiety disorder when your anxiety persists and interferes with daily life. In that case, reducing it is crucial. In this post, you’ll learn five tips to reduce anxiety and feel calmer. So let’s get started.
1. Use Kratom
You may reduce anxiety symptoms with Gold Reserve kratom quickly. The intake of kratom as capsules or edibles differs because when you swallow anything, it goes into your digestive tract before being metabolized by your liver. Consequently, the results can be slower, and less intense. Click here to know other benefits of Gold Reserve kratom. Note that it may cause harmful side effects, so make sure to consult your health care provider first.
There are two ways in which exercise can reduce anxiety. First, it reduces the levels of stress hormones in the body. The second benefit is that it distracts you from ruminative thoughts by making you concentrate on exercising. Exercise and anxiety were the subjects of a 2013 review. It compared the effectiveness of exercise with standard anxiety treatments in eight controlled randomized trials. Compared to common anxiety treatments like medication or talking therapy, exercise didn’t work as well individually. However, a combination of these treatments and exercise proved more effective.
3. Ground Yourself with the 5-4-3-2-1 technique
This five-step technique can be beneficial to ground you in the present during periods of anxiousness or panic by stabilizing your mind while it bounces between various anxious thoughts. Ensure you pay attention to your breathing before you start this exercise. You can achieve a calmer state by taking long, slow breaths. After finding your breath, follow these steps to help ground yourself:
- 5 — Recognize five things that you see around you. A book, a spot on the window, or anything you can see around you does the trick.
- 4 — Recognize FOUR tangible objects around you. Perhaps it is your nails, pillow, or the ground beneath your feet.
- 3 — Recognize THREE things you hear. It could be any sound. Even your rumbling stomach counts! Tune into sounds outside of your body.
- 2 — Identify TWO things that you can smell. You may sense a pencil in your office or a pillow in your bedroom. A short walk could enable you to detect a scent, such as soap in your bathroom or the smell of nature.
- 1—Recognize ONE thing you can taste. How does your mouth taste when you bite into the gum, coffee, or sandwich you had for lunch?
4. Reduce Your Caffeine Intake
The hormone adrenaline handles the body’s fight-or-flight response. Caffeine can cause adrenaline levels to spike, making you feel on edge or anxious. Coffee is a common source of caffeine. It contains approximately 2-12 milligrams of caffeine, even when decaffeinated. You can also get caffeine from:
• Chocolate, particularly dark chocolate
• Chocolate flavorings in desserts and breakfast cereals
If you feel your caffeine intake causes you anxiety, you should try cutting it out of your diet. It is best to cut caffeine out slowly to avoid withdrawal symptoms. Withdrawal symptoms can mimic anxiety symptoms.
5. Remember it will pass with time
You have piles of laundry, a feverish toddler, and your boss wanted your report yesterday. Sounds familiar, right? It is impossible to manage one’s life without stress, and excessive stress levels can lead to excessive worry, nervousness, dread, and nausea. Understanding that you are experiencing anxiety can be the first step toward overcoming such negative feelings.
Even though these negative feelings are uncomfortable, they will pass eventually. By fighting anxiety, you may make it worse; it would be best to accept the sense of dread to help activate your body’s natural relaxation response.
There is anxiety in everyone’s life; in fact, it is a healthy response to stress. But it’s vital to monitor your symptoms and identify when it becomes too much. As soon as you notice that your concern is affecting your work-life, relationships, or health, it would be best to use these tips to ease it. Note that you have the power to calm your thoughts and reconnect with your body and mind. You can learn to face your fears without becoming stuck by practicing compassion for yourself and others.
Rebecca Smith is a passionate content writer who loves to write about home and travel. She has been serving the industry for quite some time now.